What are endurance building steps for distance running?

Question

I am a very fast runner, but I can only run 400 meters at maximum output. I'm very short, and very weak. Anyway, I'm taking up track again this spring, and I really need to work up to 2k.

Because I'll be training over the winter without a coach, and I live in the northeast, what indoor training could I do to build muscle and heart endurance?

Answer 1

indoor to build muscle? hold your breath for increasinly extended periods of time and do small sets of many different upper body excersises to bulk up

Answer 2

You want to train outside in the cold weather. Running in the cold makes it harder to breath which causes you to take in more oxygen. Doing this will help your lungs be able to use more oxgen. This is how the major athletes train. THey go to the high moutains to train.

Ok for running the 2k train yourself to run the 5k. Don't worry about the speed on the 5k. By training yourself to run a further distance you condition your body a lot better, and your body becomes acoustmed your body to the latic acid build up.  Never train for the event you want to run, train your body for a longer run.

I am 5' 6" I can run a 5k in about 20min. When I trained I was always running about 5-10 miles for the 3.2 mile event. I have ran so much on the distance side I almost never build up latic acid. When you get used to it your body will not cramp up.

Also what you need to do is train on hills as well. Do a few sets of suicides on the hills to build up your lathic acid.

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Answer 3

You should train with a heart rate monitor. For these "middle distance" events, you'll need to primarily do intervals, with fairly high heart rate. Weight training in the off season can help, too.